200904

Warmup

3 Rounds Not For Time

5 Burpees

10 Alternating Step-Ups

10 PVC Passovers

10 PVC Deadlifts

Garage(RX)

21-15-9

Sandbag Devils Press

Box Jump

Minimal

21-15-9

Water Jug Devils Press

Box Jump

Description

At 3…2…1…Go! You will perform 21 Devils Presses and 21 Box Jumps. Next, you will perform 15 of the 2 movements followed by 9 of each movement. Your score is the time it tiles to perform each movement.

Weight

The load for this workout should be moderate to heavy.

Stimulus

The intended stimulus for this workout is that of a sprint. This is lung burning get it done as fast as you can (safely) get it done.

Scales and Mods

Devils Presses- These can be modified by lowering the weight. Or you can break the movement down into pieces by doing a Burpee then a Ground to Overhead.

Box Jump- these can be modified by lower the height of the box or simply switching to Step Ups.

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